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The diet focuses on “whole foods like lean meats, fish, fruits, vegetables, nuts, and seeds while removing processed food, grains, legumes, and dairy,” Castro explains.
However, a good rule of thumb: Eating 500 fewer calories per day will help you drop about one pound a week. That might not sound like a lot, but slow and steady weight loss is key, explains Werner.
The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches.
Contrary to processed foods and those high in saturated fats, nuts are nutrient-dense foods that include a combination of healthy fats, protein, fiber, vitamins and minerals, explains Homan.
For example, eating plant-based foods has been shown to help with weight loss, and dairy and animal products can also make you hit your daily protein quota while eating in a calorie deficit.
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